Ask Lisa: What are alternatives to flour for thickening gravies and sauces?

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Apr 26, 2017 at 10:22 AMApr 26, 2017 at 10:22 AM

Lisa Abraham More Content Now

Q: I am following a low-carb, high-fat, gluten- and grain-free eating plan. What do you suggest to replace flour in recipes as a thickener for sauces and gravies?-- Cathy Johnson, Lowell, North Carolina

A: To stay away from grain- and gluten-based thickeners such as flour and cornstarch, I suggest you explore root/plant thickeners. Three worth trying are tapioca flour/starch, potato starch and arrowroot powder/flour.

Tapioca flour/starch comes from the cassava plant and is the ground version of the pearls you may be familiar with for pudding or as a pie thickener.

None should be difficult to find. Bob’s Red Mill brand offers all three in its product line. If you can’t find them at a traditional grocery store, look at a specialty grocer that carries a wide selection of gluten-free items.

All three contain between 6 and 10 grams of carbohydrates per tablespoon, with potato starch being the highest.

However, the trio varies slightly in their thickening power. To thicken 1 cup of liquid, you will need 2 teaspoons of arrowroot, 2 to 3 teaspoons of tapioca flour, or 1 1/2 teaspoons of potato starch.

So while the potato starch is the highest in carbohydrates, you will use a bit less of it, making them fairly equal choices.